Search Results for: 25th may

Thursday 25th May 2023

A. Thruster

  • 3-3-2-2-1-1

*From rack

*E2M

 

B. EMOM 20:

1) Max Wall balls (7/9)

2) 12/15 Calorie Echo bike

3) Max Toes-to-bar

34) 50 Double-unders

Wednesday 25th May 2022

A. Power Snatch

  • 3-3-2-2-1-1

Every 90 sec

Build in weight

 

B. 2 x 6 min AMRAP of:

  • 50 Double unders
  • 20 Toes to Bar
  • 50 Double unders
  • 20 Toes to bar
  • Max Snatches in remaining time @ 75% of heaviest single from the strength

Rest 2 mins between AMRAPs

Tuesday 25th May 2021

A. Bench Press

  • 3-3-3-3-3

Superset with 5 x reps of bent over row

E2.5M

 

B. For time:

  • 100 Strict Press (15/25)

Start each minute (including the 1st) with 5 burpees

Time cap: 10 mins otherwise score strict press reps completed

 

Finisher: 2-3 rounds

  • 30 Russian Twists (plate)
  • 20 Hollow Rocks
  • 10 O/H weighted sit-up

Monday 25th May 2020

A. Press Complex

15 mins to build to heaviest complex from ground of:

1 x Push Press + 2 x Push Jerk + 3 x Split Jerk

 

B. EMOM 12

  • 7 Push Press (30/42.5)
  • Into max Box jumps (20”/24”)

Score is total box jumps.

Ensure you pick a weight that allows for the push press to be completed unbroken.

Rx plus 35/50 where members can show that they can complete 7 push press (not push jerk) without issue. Remember there are 84 reps.

Saturday 25th May 2019

EMOM 30 (6 sets of each)

  • Minute 1 – 10/12 Calories of Rower or Assault Bike
  • Minute 2 – 8 Burpee Box Jump-Overs (20?/24?)
  • Minute 3 – 12 Chest-to-Bar Pull-Ups (Scale to pull-ups)
  • Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (42.5/60)
  • Minute 5 – 8 Handstand Push-Ups

 

Friday 25th May 2018

A. 10 mins to build to heaviest complex

  •  1 x power snatch & 1 x hang power snatch

 

B. 4RFT

  • 400m Run
  • 12 Alternating Single-Arm Dumbbell Snatches (15/22.5)
  • 12 Toes to Bar

 

Thursday 25th May 2017

4 Rounds

6 single arm KB/DB Press (each arm)

6 Box KB Row (each side)

1 hand on box in plank pulling KB from the floor – to work core and obliques)

 

EMOM for 8

3 C&J (35/50) + 6 Pistols

Rest 2 minutes

 

15-12-9

C&J (50/70)

Burpees Over Bar

(10min cap)

Wednesday 25th May 2016

EMOM 10

1 x Split Jerk

 

Every 3 minutes for 15 minutes

400m Run

Max Push Ups

 

Score push-ups each round

 

Compare to 30 Dec 2015

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Monday 25th May 2015

Split Jerk

2-2-2-1-1-1

E2M

 

5RFT

5 Shoulder to Overhead (47.5/70)

10 burpees over bar

IMG_3862

 

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Saturday 25th May 2013

Modified Version of CrossFit 2013 Regionals Workout 6

For Time:

  • 100 Double Unders (300 singles)
  • 50 HSPU (Scaled to 50 Push-ups or 25 HSPU & 25 Push-up)
  • 40 Toes to Bar
  • 30 Chest to Overhead (35/50)
  • 25m Overhead Walking Lunge (10/20)

 

The real version of this workout is as shown below, where you will note the heavier weight for Chest to Overhead & Front Rack lunges, along with the rest of the workouts completed by athletes over the 3 day competition.

At present (Friday) the fastest female time for this workout is 8.31 from Katrin Tanja Davidsdottir (Europe Region) and 8.11 by Josh Bridges (Southern California Region)

Regional Workouts (640x336)

Also: Today we also welcome Coach Nick to the team at CFQ. Nick who hopefully you should all know holds his Cert III and IV in Fitness and has recently completed and passed his Level 1 CrossFit Accreditation. Nick will be helping out and starting the coach a few classes in the next few weeks under the watchful eye of our current coaches. He will then slot in to the coaching schedule, in particular offering to start up the highly requested Friday night classes.

Look out for changes to the timetable starting the first week in June!